A complete periodization of 12 weeks
4 workouts per week
42 page PDF document
Explanations of the methods used on certain exercises
The workload is no joke. Progressively increasing volume-load done in a gradual cyclical manner
How is it structured?
It utilises a 12 week cyclical training plan, based on the principles of block periodization. It is comprised of three blocks ( 4 weeks each) and 4 workouts each week :
Workout 1 – Push Heavy
Workout 2 – Pull Volume
Workout 3 – Push Volume
Workout 4 – Pull Heavy
Key things you need to know to get the most out of this program
- Eat in Caloric surplus This is NOT a plan that will work for fat loss purposes. The amount of work is too high to be performed in a state of caloric deficit. You will quickly burn out and become catabolic if you undereat.
- Volume days Key is to focus on maximising muscle tension, utilising slow eccentric reps
- Heavy days Move as much weight as you can for the prescribed rep number/zone.